Stress Management Ps Pa
Transcript of Stress Management Ps Pa
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STRESS IN OFFICE WHILE WORKING
WITH BOSS
Dr. R.K.CHOUBISAHCM Rajasthan State Institute of Public Administration
JAIPUR-302 017 Phone No. 0141-2704950-56 (EPABX) Fax 0141-2702542/2705420
09414168624
www.hcmripa.gov.in e-mail:[email protected]
Training Course on Effective Personal Secretary
http://www.hcmripa.gov.in/http://images.google.com/imgres?imgurl=http://www.ite.edu.sg/~crweb/itenews/Archived%2520Issues/2004/May%252004/05_04_55.gif&imgrefurl=http://www.ite.edu.sg/~crweb/itenews/Archived%2520Issues/2004/May%252004/05_04_teamproject_ss.htm&h=1313&w=866&sz=35&hl=en&start=1&um=1&tbnid=n-7Ln96ZZ8jsIM:&tbnh=150&tbnw=99&prev=/images%3Fq%3D%2Ba%2Bpat%2Bon%2Bthe%2Bback%26um%3D1%26hl%3Den%26rlz%3D1T4ADBF_enIN278IN279%26sa%3DGhttp://www.hcmripa.gov.in/ -
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What is Stress?
Stress arises from specific kind of interactionbetween you and your environment:
You perceive a situation of challenge, threat orharmYou consider the outcome important to yourwelfare
Your are uncertain whether you will be ableto meet the challenge successfully or avoidthreat
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What is Stress?
Pressure that you feel when
D>CDemands exceed Capacity
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Stress: Definition
A condition or feeling experienced when a personperceives that demands exceed the personal resources.
Adapted from: Stress Management on www.mindtools.com, 2004 and Powell, Trevor, Free Yourself from Harmful Stress, 1997.
S t
r e s s
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Why Stress Happens?
1) When a situation/condition is not acceptable to us2) When we want to do/get something but are unable3) When ego is hurt (feedback, comments,
criticism)4) When we loose something which we feel as
important5) Stress is mostly due to
Fear (of Future)
Worry (about Past)And not so much due to Present Moment6) It is always due to the perception of Mind
Different people feel different stress levels for the samesituations
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Stress?
Yani Khopadi Kharab
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Human Body
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Human BrainCortex
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Complex organic process
1) When an individual is in a stressful situation (Cortex) , theHypothalamus releases CRF (Corticotrophin ReleasingHormone).
2) This CRF hormone is transported to a certain region of thepituitary gland. It gives a signal to the pituitary.
3) Pituitary then releases ACTH (Adreno Cortico Tropic
Hormone) in bloodstream4) It sends down to adrenal gland to pump the blood withadrenaline. (Secretion of glucocorticoids- Cortisol )
5) Heart and Lungs increase their function to give more bloodand oxygen for the fight or flight response.
6) Brain stimulates the secretion of adrenaline.7) Glycogen is converted into glucose.8) It increases the flow of blood.9) Digestion is affected.10) When body repeats the process it become Chronic Stress.
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The physiology of the stress responseEnvironmental Demands
Cortex
Hypothalamus
Pituitary Gland SympatheticNervous System
Adreno-Cortico-TropicHormone (ACTH)
Adrenal Cortex
Cortisol
Adrenal Medulla
AdrenalineNora adrenaline
Influences immune system, counteracts
inflammation and affects metabolism ofcarbohydrates, lipids and proteins to release energy
Adrenalin increases heart rate and redirects
blood from inner organs to muscles. Noraadrenalin causes blood pressure to rise
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P E R F O R M A N C E
AROUSAL STRESS
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PRESSURE
P E R F O R M A N C E
Hypo stress
EustressHyper stress
Distress
The Human Function Curve
Hypo stress: There is little pressure to provide the stimulation to act.Eustress: Having the optimum amount of pressure for optimum performance andself-fulfillment. Motivational ResultsHyperstress: Pressure increases beyond an individuals ability to cope or feel incontrol. Periods of hyperstress are often part and parcel of modern living, and thusmanageable as long as there is a return to eustress.
Distress: Increased or sustained pressure beyond hyperstress can impair humanfunctionality leading to depression, anxiety, breakdown or illness. Gives negative
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Concerns of Boss
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Boss
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10 Qualities of a Secretary
1) Helpful2) Trustworthy3) Reliable
4) Honest5) Confidential6) Organizational Skills7) Good Communication Skills
8) Good Telephone Etiquettes9) Ability to type speedily and accurately10) Ability to take instructions and carry them out.
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Inter-Personal Skills of a Secretary
1) Establishing and maintaining effectiveworking relationships
2) Supervising and supporting junior staff
3) Identifying and solving problems usingjudgement and initiative4) Influencing others and negotiating
successfully with them.5) Communicating effectively with others to
coordinate administrative procedures.
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Language
SkillsAppearance& Courtesy
Punctual
andInitiative
Tact &Diplomacy
Resilence
Efficiency
OrganisingSkills
Equation
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Few Changes
1) Hearing becomesAcute
2) Faster breathing3) Faster heart rate4) May go pale (Blood
is taken away fromouter parts of body)
1) Feel sick or upsetbowels
2) Fuel rich blood sentto muscles
3) Shake or tremble(partly due tomuscles tensing andto warm you up)
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What does stress cost?
Absenteeism does to sickness nearly 120million working days per year are lost due tothis.Costs of wrong decisions, wasted time, poormonitoring of performance, too much alcoholor smoking.Unrest of employees due to boredom orotherwise impacts the quality of product orservice.
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Official Work pressureFrustration
Perception of lack of time to meet demandsDifficulty making decisionsFamily and Social pressuresChanges in work or personal life
What causes stress?
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Signs of Stress
Long Term Stress1) Psychosomatic illness2) Absenteeism3) Indecision4) Excessive consumption of food drink or tobacco5) Theft nay increase6) Workaholism7) Passing on your boss's aggression to your
subordinates8) Over-reaction to normal events9) Change
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Physical symptomsSleep pattern changesFatigueDigestion changesLoss of sexual driveHeadaches and migrainesAches and pains
InfectionsDizziness and faintingSweating and tremblingTingling hands and feetBreathlessnessMissed heartbeatsRinging earsUlcersCardiovascular diseaseImmune system diseaseAsthmaDiabetesPre-menstrual syndromeOverweightness
Behavioral symptomsAppetite changesEating disordersIncreased intake of alcohol and other drugsIncreased smokingRestlessness and fidgetingExcitability, jumpinessIrritabilityNail biting
Emotional symptomsDepressionImpatienceTearfulnessDeterioration of personalhygiene and appearance
Mental symptoms Lack of concentration and focusMemory lapsesDifficulty in making decisionsConfusion and disorientation
AnxietyPanic attacks
Symptoms
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7 AM 9 11 1 PM 3 5 7 9 11 1AM 3 5 7
S T R E S S
Boss Secretary
Stress Studies
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9.30 11 1.30 PM 2.30 4 5 6.30 6.45
S T R E
S S
Before Lunch After Lunch
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7 AM 9 11 1 PM 3 5 7 9 11 1AM 3 5 7
S T R E S S
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What can the individual do about Stress?
C DBuild capacity commensurate toDemands:
Physical and Physiological
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Root Cause: Manage MindPositive Thinking and Attitude
So what? Whats the worst that can happen? Smile at the situation;laugh at yourself
Larger view of life
Meditation
Build capability to face stressful situations and reduce theimpact of stress at physiological level
YogaPranayama
Healthy lifestyle and food habitsHave multiple positive energy sources
Hobbies, interests, active family & social life along with professionallife
Time Management, Planning, Being Proactive & Prepared
Managing Stress
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Lead a balanced life,Understand and accept personalstrengths and weaknesses
Take occasional breakExpand your support networkExercise regularlyLearn and practice relaxation skills
Managing Stress
M i S F d
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Managing Stress: Food
Less Fat
More fibre
Less Cholesterol
More Starches
Less Caffeine
More Vegetables
Less Alcohol
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ATM* solutions for overall relaxation
Closing and opening eyesDeep BreathingMental InstructionsVisualization
*Anytime Two Minute
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